31 травня – Всесвітній день без тютюну: корисні поради, як кинути курити
Сьогодні, 31 травня, у світі відзначається Всесвітній день без тютюну, проголошений ще в 1987 році. У цьому році цей день проходить під гаслом «Тютюн і здоров’я легенів». Така щорічна кампанія є приводом для інформування населення про шкідливі і смертельні наслідки куріння, а також сприяння скороченню вживання тютюну в будь-якій формі.
Безпечного рівня впливу вторинного тютюнового диму не існує. Тож у цей день пропонуємо вам корисні поради, як кинути курити, а також зверніть увагу на етапи поліпшення здоров’я у разі відмови від цигарок.
Поради:
• Визначте свої цілі. Складіть список всіх цілей, яких ви хочете досягти за допомогою відмови від куріння.
• Оберіть день відмови від цигарок. Дуже важливо, щоб цей день асоціювався вами з чимось значущим, так ви будете надавати своїм рішенням більшу вагу і значно більший вплив. Це як у дитинстві «відчуття чарів при наближенні Нового Року». Таким днем може бути ваш день народження, якийсь ювілей або ж просто перший день місяця.
• Ведіть щоденник (або журнал), в якому відзначайте всі свої відчуття, труднощі та досягнення. Аналізуйте минулий день і відзначайте моменти, які пробуджують у вас бажання закурити. Якщо ви зрозумієте причини виникнення таких бажань, з ними буде набагато простіше боротися.
• Не кидайте курити самі. Поділіться зі своїми близькими і друзями вашим рішенням кинути курити. Так ви забезпечите себе не тільки величезною моральною підтримкою, а й, можливо, не менш сильним критичним контролем зі сторони.
• Знайдіть тимчасову заміну звичці. На перших порах відвикання від куріння ефективним методом може стати заміна однієї шкідливої звички на іншу. Наприклад, при бажанні покурити – лузгайте насіння або смокчіть льодяники.
• Інший варіант заміни. Спробуйте шкідливу звичку, на відміну від попереднього пункту, «приглушити» здоровою звичкою, наприклад, більш активними заняттями спорту (пробіжка, піша прогулянка, плавання і т.п.).
• Намагайтеся уникати (або змініть) все, що пов’язано зі старою звичкою курити: місця, час, асоціації. Такою звичкою може бути традиція викурити сигаретку після чашечки кави. У такому випадку варто взагалі на певний час відмовитися і від кави та перейти на.Зелений чай.
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